Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
22.3 Open Workout Workout
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lbTime cap: 12 minutes
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Strength 04-01-2021 Workout
Conventional Stance Rack Deadlift
Build to a 2 RM over 6-8 sets. Rest 2:00
- Option: 5 x 5 increasing weight.
- Elevate start position on 20kg plates -
Strength 25-01-2021 Strength
1+1/4 Front Squats
3RM. Rest 2:00
- Build in weight over the course of 5-6 sets.
- Option: Work up to a moderate set of 5. -
Olympic Lifting 28-01-2021 Workout
A)
Power Clean + Front Squat
8 x 2 @70% of clean, every 60s.
- 1 rep is 1 Power Clean + 1 Front Squat
- These are not TNG, make sure to set your start position for the 2nd rep.B)
KB Contrast Vertical Jump
4 x 3+1 every 90s.
- 3 KB Jumps + 1 Dynamic Vertical Jump.
- Drop the KB forward. -
Conditioning 11-01-2021 Workout
3-4 Rounds For Quality
20 Double Kettlebell Front Rack Walking Lunges total
20 Band Resisted Russian Swing
20 Goblet Squats
Rest 2:00.*Your choice of weight
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4 kierrosta olkapäille Workout
4 kierrosta
10 vipunosto sivulle
10 vipunosto eteenOta kevyet painot ja anna lämmön saapua olkapäihin.
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Open prep 25.1 Workout
4 rounds for quality:
4-6-8-10 DB hang c&j 22,5/15
4-6-8-10 burpee over db
5 + 5m walking lungeHuom! Pyri keskittymään burpeiden taloudellisuuteen. Huomisessa OPEN lajissa tullaan käytännössä mittaamaan puhtaasti mikä kapasiteetti on liikutella burpeita. Vauhdinjako on todella tärkeä saada kohilleen heti alusta, että pystyy vielä viimeisellä viidellä minuutilla ylläpitämään vauhdin burpeissa.